Lever Lateral Wide Pulldown

Muscles worked

Setup

1. Adjust the seat height so your thighs are firmly secured under the pads with your feet flat on the floor.
2. Grasp the wide handles with an overhand (pronated) grip, ensuring your hands are well outside shoulder-width.
3. Sit down to lock your legs in place, keeping your chest lifted and a slight natural arch in your lower back.

How to do it

1. Exhale and pull the handles down in a wide arc by driving your elbows toward your ribcage.
2. Squeeze your shoulder blades together and down at the bottom of the movement, holding for a one-second pause.
3. Inhale and slowly return the handles to the starting position, allowing your lats to fully stretch without letting the weight plates touch.
4. Maintain a controlled 2-1-2 tempo: 2 seconds down, 1 second squeeze, 2 seconds up.

Form checklist

• Keep your chest high and avoid rounding your shoulders forward at the bottom.
• Drive the movement with your elbows rather than pulling with your hands.
• Maintain a consistent torso angle; do not use momentum or swing your body to move the weight.
• Ensure your shoulders stay depressed (away from your ears) throughout the entire range of motion.

Pro tips

• Use a thumbless 'hook' grip to reduce forearm and bicep engagement, shifting more load onto the lats.
• Focus on the 'V-taper' by visualizing your lats flaring out as you reach the top of the movement.
• Initiate the pull by depressing your scapula before your elbows start to bend.

Make it harder

• Add a 3-second isometric hold at the bottom of every repetition to increase time under tension.
• Perform '1.5 reps' by pulling to the bottom, returning halfway up, pulling back to the bottom, and then returning to the start.

Frequently asked

What muscles does the lever lateral wide pulldown work?

The lever lateral wide pulldown primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the lever lateral wide pulldown?

The lever lateral wide pulldown uses leverage machine.

Is the lever lateral wide pulldown good for beginners?

The lever lateral wide pulldown is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius